Duration exercise

Child's Pose form, muscles worked, and workout tracking

Child's pose is a restorative floor stretch in which the hips sit back onto the heels while the arms reach forward, lengthening the lats, spinal erectors, and hips while gently decompressing the lower back. Lifters use it between heavy sets or at the end of training to downshift the nervous system, restore overhead and lat mobility, and relieve stiffness from squats, deadlifts, and prolonged sitting.

Child's Pose illustration

How to do Child's Pose

  1. 1Kneel on the floor with your big toes together and your knees about hip-width apart or wider.
  2. 2Sit your hips back toward your heels and walk your hands forward until your chest sinks toward the floor.
  3. 3Rest your forehead on the mat and let your shoulders relax away from your ears.
  4. 4Breathe slowly and deeply into your back and ribs, letting each exhale sink your hips and chest a little further.
  5. 5Hold for the prescribed time, then walk your hands back and rise up gently rather than springing out of the stretch.

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Track Child's Pose in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.